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(upbeat music)

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- Alright, welcome, my friends.

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Let's begin with the 
left hand on the heart,

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the right hand 
right down on the belly.

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Five minute break to chill out,
to calm the nervous system,

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and to find what feels good.

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Take a deep breath in, 
maybe close your eyes here,

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(inhales)

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and on your exhale, 
really relax the shoulders.

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(exhales)

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And then choose to give the
thinking mind a break here

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for five minutes 
as you inhale deeply

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(inhales)

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and use the exhale 
to relax your shoulders.

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(exhales)

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Alright, on this one really
breathe into your hands here

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so fill up with 
breath, big inhale,

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(inhales)

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and exhale, 
relaxing the shoulders.

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(exhales)

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Awesome, I already feel relaxed.

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Bring the left 
hand to the earth,

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sweep the right fingertips 
all the way up and over,

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big side body stretch here.

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You can find soft easy 
movement here in the shoulders

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if it feels right, checking
in with the head, the neck,

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take a deep breath in 
(inhales) and then exhale,

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brings you back to center,
right hand comes to the ground

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and big inhale, just 
sweep the left fingertips

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all the way up and 
over, feeling it out,

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stretching the side body, 
and paying attention to the

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shoulder, the head, the neck.

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(exhales)

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Great, take one 
more big inhale here

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and then use your exhale to
come all the way back to center.

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Awesome, let's come to 
lie flat on our backs here,

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breathing mindfully, 
nice conscious breath,

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even as you transition here.

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And right as you come down,

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make sure that you 
tuck the chin to the chest

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just a little bit to 
find length in the neck,

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just lots more into 
the neck and shoulders,

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and then bend the knees,
bring the feet up to the mat,

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so you can find a nice 
support in the lower back.

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So you might even lift your tail

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and just snuggle your 
lower back into the mat.

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Great then snuggle 
your shoulder blades

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underneath your heart 
space as if you were trying to

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do a heart opener here, 
so nice, open chest.

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So we have long neck, 
lower back supported,

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and nice open chest.

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Wonderful.

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Then take your arms out, 
Texas T, and try to maintain

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all of these things, 
open chest, long neck,

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and lower back 
flushed with the mat,

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as you lift one knee 
up and then the other.

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Inhale in, 
exhale, allow the legs to

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gently fall to the left and
try to keep your right shoulder

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on the ground here.

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Big stretch, you can 
take the left hand to the top

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of the right thigh, 
you can also turn to rest

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on the right ear, 
breathing deep.

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(inhales and exhales)

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And then slowly 
bringing it back through center,

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nice mindful breathing,

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(inhales)

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even in the transitions,

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find that connect 
with the lower back again,

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that openness through the chest,
that long, beautiful neck,

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inhale, exhale, 
over to the right.

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Allow the legs 
to grow heavy here,

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try to keep your 
shoulders anchored to the earth,

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oh yeah.

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Right hand comes to the 
top of the left thigh maybe,

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and maybe we turn to 
rest on the left ear.

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Breathing into the belly.

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(inhales and exhales)

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Close your eyes 
or soften your gaze.

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(inhales and exhales)

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And then slowly 
unravel, bring it back.

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Awesome work.

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Slowly lower the 
feet to the ground.

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We're gonna bring the 
fingertips to interlace

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behind the tail 
for a bridge pose,

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so you'll bring 
your fingertips to

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about where the heels 
meet and then from there

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we'll press in the feet, lift
the hips up high, here we go.

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Snuggle the shoulder blades in, 
interlace the fingertips,

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and lift the hips up,

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long, beautiful spine here

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as you squeeze the 
inner thighs together

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and just imagine 
length in the spine.

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Nice and long.

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So the knees are 
reaching towards the front edge,

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the sits bones are reaching
towards the backs of the knees,

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take one more breath here, 
just look straight up

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or close your eyes, 
chest to chin

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and chin towards the sky.

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Wonderful.

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Release everything and 
nice and slow articulating

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through the spine as you 
come all the way back down.

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Beautiful.

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From here we'll 
walk the feet together,

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open the knees wide, 
Supta Baddha Konasana

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and you're just gonna rock
the head gently side to side,

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ear to ear, getting a 
little massage in the back of

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the neck, the head rather,
stretching through the neck.

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And then take the deepest
breath you've taken all day.

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Nice big inhale in.

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(inhales sharply)

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Then long breath out, 
relax your shoulders.

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(exhales sharply)

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Left hand comes 
back to the heart,

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right hand back to the belly,

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and we rest.

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(exhales sharply)

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(upbeat music)